Mile High CrossFit – CrossFit

WARM UP (No Measure)

WARM UP – DB, jump rope

AMRAP 3

10/8 Cal Bike/Ski

10 DB Goblet Squats

10 Hang DB Snatches

MOVEMENT/MOBILITY

:30/:30 Spiderman

:30 Squat hold inactive

6 Kang Squats

10 cossack squat

6/6 Fire Hydrants

* grab mini band

8/8 Clam Shells

10 Glute bridges

6 Pause Air Squats

10 Glute Bridges

8/8 Clam Shells

*grab barbell

5 Pause Front Squats

5 Jumps Squats

Build to starting weight

Front Squat (Weightlifting Variable Reps & Sets)

*still shouldn’t be very heavy, we will progress this cycle

GET FIT (AMRAP – Rounds and Reps)

4 Sets

3:00 On/1:00 Off

4 Power Clean and Jerks (185/125)

8 T2B

12 Air Squats

*pick up where you left off every round. Score is total rounds. Clean and jerks should be moderately heavy Singles. T2B should start UB or 1 break. Otherwise cut reps or modify movement.